Mineralsmg

Foods Rich in Copper

Trace mineral essential for iron metabolism, connective tissue formation, and brain development. Works synergistically with iron and zinc.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Aids iron absorption
Supports connective tissue
Required for brain development
Antioxidant enzyme cofactor

Deficiency Signs

Anemia (despite adequate iron)
Bone abnormalities
Neurological issues

Daily Requirement (RDA)

1.35

mg/day

Adult Male

1.08

mg/day

Adult Female

0.68

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Copper

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	370	>999%	USDA
2	Liver, calf, fried in corn oil	24	>999%	CoFID
3	Liver, calf, raw	22	>999%	Ciqual
4	Liver, calf, raw	20	>999%	CoFID
5	Liver, calf, cooked	20	>999%	Ciqual
6	Veal, variety meats and by-products, liver, cooked, pan-fried	15	>999%	USDA
7	Veal, variety meats and by-products, liver, cooked, braised	15	>999%	USDA
8	Beef, variety meats and by-products, liver, cooked, pan-fried	15	>999%	USDA
9	Beef, variety meats and by-products, liver, cooked, braised	14	>999%	USDA
10	Liver, lamb, fried in corn oil	14	>999%	CoFID
11	Lamb, New Zealand, imported, liver, cooked, soaked and fried	13	>999%	USDA
12	Veal, variety meats and by-products, liver, raw	12	>999%	USDA
13	Lamb, New Zealand, imported, liver, raw	11	>999%	USDA
14	Liver and bacon, fried, homemade	11	>999%	CoFID
15	Lamb, variety meats and by-products, liver, cooked, pan-fried	9.8	910%	USDA
16	Beef, variety meats and by-products, liver, raw	9.8	904%	USDA
17	Liver, lamb, raw	9.7	895%	CoFID
18	Dried mushroom	8.7	806%	CoFID
19	Cone, wafer style, for ice cream	8.7	806%	AFCD
20	Liver, lamb, cooked	8.4	782%	Ciqual
21	Lamb, liver, grilled, no added fat	8.1	750%	AFCD
22	Liver, young cow, raw	8.1	748%	Ciqual
23	Instant drinks powder, malted, unfortified	7.6	701%	CoFID
24	Goose, liver, raw	7.5	696%	USDA
25	Liver, goose, raw	7.5	696%	Ciqual
26	Raw oysters	7.5	694%	CoFID
27	Lamb, variety meats and by-products, liver, cooked, braised	7.1	655%	USDA
28	Lamb, variety meats and by-products, liver, raw	7.0	646%	USDA
29	Liver, lamb, raw	7.0	646%	Ciqual
30	Octopus	6.7	622%	IFCT

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Copper do I need daily?▼

The recommended daily allowance (RDA) for Copper is 1.35mg/day for adult men and 1.08mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Copper do for the body?▼

Aids iron absorption. Supports connective tissue. Required for brain development. Antioxidant enzyme cofactor.

What happens if I don't get enough Copper?▼

Copper deficiency can lead to: Anemia (despite adequate iron), Bone abnormalities, Neurological issues. Adequate intake through diet or supplementation is recommended.